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–+ servings
creamy vegan red lentil carrot soup

Creamy Lentil Carrot Soup (Dairy-Free, Vegan)

A comforting, protein-packed soup made with roasted carrots, garlic, and onion blended into a creamy red lentil base. Naturally vegan, hearty, and full of flavor — and so easy to customize!
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 52 minutes
Course Lunch, Soup
Cuisine American, European
Servings 6 people

Ingredients
  

Roasted Veggies

  • 3 medium carrots, peeled and chopped
  • ½ large yellow onion, chopped
  • 4 cloves garlic peeled
  • 1-2 tbsp olive oil
  • 1 tbsp Italian seasoning

Soup Base

  • 1 cup dry red lentils, rinsed
  • 4 ½ cups vegetable broth (plus more as needed to thin)
  • ½ cup nutritional yeast (or sub ½ cup grated parmesan cheese)
  • ½ cup raw cashews, soaked in hot water for 20 minutes (or sub ½ cup milk or cream)
  • 1 tbsp miso paste (optional but adds great depth)
  • ground nutmeg to taste (optional but so tasty)
  • 2 tbsp lemon juice
  • salt, pepper & hot chili flakes to taste

Instructions
 

Roast the Vegetables

  • Preheat oven to 400°F (200°C). Toss carrots, onion, and garlic with olive oil, Italian seasoning, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes, until tender and golden.

Cook the Lentils

  • In a large pot, combine rinsed lentils and 4 cups of vegetable broth. Bring to a boil, then reduce heat and simmer for 15–20 minutes, until lentils are soft and most liquid is absorbed.

Blend Until Smooth

  • In a blender, combine roasted vegetables, cooked lentils, soaked cashews (drained), nutritional yeast, miso paste (if using), lemon juice, nutmeg (if using), and remaining ½ cup broth. Blend until creamy and smooth.

Adjust & Serve

  • Adjust with salt, pepper and chili flakes to taste. Serve with all your favourite toppings (this soup pairs SO well with a grilled cheese sandwich just sayin!) and enjoy!

Notes

  • For extra creaminess, use milk or cream instead of cashews.
  • Nutritional yeast gives a cheesy, umami flavor — Parmesan works beautifully too.
  • Miso adds depth but is optional.
  • Store leftovers in the fridge for up to 4 days or freeze up to 3 months.
  • Toppings: Fresh parlsey or other fresh herbs, roasted pumpkin seeds, a drizzle of coconut cream or greek yogurt, chili oil, chili flakes etc. 
Note: Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.

Nutrition

Serving: 1.5cups | Calories: 285kcal | Carbohydrates: 34g | Protein: 14g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2.5g | Monounsaturated Fat: 4.5g | Sodium: 530mg | Potassium: 830mg | Fiber: 9g | Sugar: 6g | Vitamin A: 6900IU | Vitamin C: 9mg | Calcium: 65mg | Iron: 4mg
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